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running interspersed with breaks. These workouts are run near a runner’s maximum aerobic capacity (VO2 max). Most reminiscent of high school or college track are pure intervals. These workouts are uncomfortable, anaerobic or near-anaerobic efforts usually of one to five minutes each with recovery times ranging from half to the full length of the interval. These intervals could be run on a track, road, or non-technical trail and be based on either time or distance. Long hill repeats on gradual climbs with interval and recovery lengths on par with those just described also fall into this category. Fartleks, or fun runs, are less structured speed workouts containing pickups based on terrain or landmarks or set at nearly random intervals. While the effort, length, and total volume of the pickups as well as the recovery fall into the range of pure intervals, the less structured nature of fartleks can make them less intimidating and more enjoyable.

Tempo runs are runs performed near or at your lactate threshold. For most runners, lactate threshold pace is approximately the pace you could hold for one hour of racing. The purpose of the tempo run is not to go all-out, but to evenly maintain lactate threshold pace throughout the workout, which typically lasts 20 to 40 minutes after a 15-to-20-minute warm-up. Cruise intervals or LT intervals are one alternative to tempo runs. Cruise intervals involve 3-to-10minute tempo efforts with a 30-to-60-second recovery jog. Cumulative time at tempo effort should be the same or slightly higher for cruise intervals than in standard tempo runs.

A small number of ultrarunners may do 8 to 12 “strides” at the end of two or three runs each week. Strides are short 80-to-120meter sprints at a “fast but relaxed” effort with plenty of recovery; they’re aimed at improving running economy rather than cardiovascular conditioning. Build up your speed gradually over 70 meters while concentrating on staying relaxed with good form before holding your speed through the end of the stride.

Traditionally, speed work consisting of efforts less than a minute, whether on the track or as short hill repeats, has been thought to have only tangential utility in ultras in that they are useful for building leg strength and improving running economy. Some emerging research suggests that high-intensity interval training, such as 8 x 20 seconds all-out with 10 seconds’ rest, may significantly improve VO2 max, a prime indicator of endurance performance. However, it’s my opinion that an experienced marathoner looking to complete his or first ultra would be best served by concentrating on longer speed workouts.

A number of ultrarunning coaches whom I deeply respect place much more emphasis on highly structured training. Including a more purposeful and regimented speed work routine is a perfectly valid approach to ultramarathon training. If you routinely join others for speed work, your coach prescribes it, you enjoy having it in your routine, or you’re attempting to maintain your speed for sub-ultra races during or after your ultramarathon training, do not let this section dissuade you from continuing to do so. I merely suggest not emphasizing speed work to the point that it limits your ability to log long runs.

Even those who shy away from traditional speed work would benefit from including some intensity into their training. Intensity can be found in countless places. You might head out for a short local road or trail race every few weeks. Maybe you meet up once a week with a training partner who’s a good deal faster than you are. I like running up many-mile-long gradual, continuous hills at a steady effort. Intensity need not even come from running. Walking quickly up a steep climb or even going for a snowshoe session in some powder can really get your heart pounding and muscles moving without feeling like speed work.

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The Need for Speed?: Why Speed Training Is Unnecessary for Ultramarathons

Geoff Roes

Recently, I ran about 1 mile fast. I don’t run fast in my training very